BodyBalance365

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BodyBalance365

As a holistic nutritionist, wellness expert and health coach, I help individuals and their family members make simple changes to improve their health.

Nutrition and wellness counselor

05/07/2026

We know breakfast is the most important meal of the day, but hitting 30g protein and 10-15g fiber is also super important. Traditional breakfast choices like cereal, bagels, waffles, muffins, French toast (should I go on?)…are carb-heavy, and lack protein and fiber. Even oatmeal which is advertised as a “health food” has only 6-8g protein in 1/2 cup and causes a huge glycemic spike.

These Protein Chia Oats are the perfect alternative:
1/3 cup oats
2 Tbsp chia seeds
1 scoop protein powder
3/4 cup unsweetened almond or soy milk.
Combine ingredients and chill overnight. Top with fresh or frozen blueberries and a dollop of Greek yogurt. Yum!

05/05/2026

Late afternoon brain fog often follows a blood sugar crash, causing negative changes in the brain. A “refined-carb-heavy” meal can land you in a serious fog, at a time of day none of us can afford to be groggy and unfocused. 😣

A lunch of ham and cheese on a roll or whole wheat wrap with a small bag of Lay’s can land us there. How?
The gluten in the bread causes inflammation in the brain, and then the bread quickly converts to sugar. It’s a “one-two punch”. Processed foods (cold cuts) and foods high in saturated fat and sodium (chips) further negatively impact our brains — as in, reduced attention span and difficulty with memory. Yikes!

Switching to a low glycemic meal with nutrient dense greens, lean protein and healthy fats will give your brain just the boost it needs for a busy PM. Help is on the way! ✅

05/03/2026

A beach walk is no “day at the beach”! It’s a great cardio workout and also great for your joints, muscles, and circulation.

But I love the mental benefits even more. The uneven sand stimulates your nerve endings, giving your brain a workout too. The sound of the waves lowers our cortisol and the sunlight is a mood booster that releases serotonin — plus a healthy dose of Vitamin D. Finally listening to birds reduces our anxiety and calms our nervous system. Can’t get all that on the treadmill.

And who doesn’t love being barefoot? 😉

04/30/2026

Counting calories is a lose/lose. First, it will definitely ruin a fun dinner with friends, but it’s not even an effective strategy for weight loss. Focus on your intake of protein, fiber, plants, and water. These foods are nutrient dense, keep you satiated, and balance your blood sugar — meaning you’re not craving sugar throughout the day. That’s a strategy for success.

Finally, a banana and 2 Oreos both have about 100 calories and from a nutrition standpoint, they could not be more different! I’m guessing you know which one I’d like you to choose. 😉 🍌

Free yourself from calorie counting to achieve what I call Food Freedom.

04/24/2026

I recommend walking after meals to everyone, but especially if you’re on a GLP-1. These drugs slow gastric emptying, which can cause these 3 common symptoms:

1. Bloating after meals.
2. Nausea (also from taking the medication).
3. Constipation from slower digestion.

A walk will help reduce nausea, but it also aids your digestion, which in turn decreases the bloating. And finally, movement helps relieve constipation. It’s such a simple practice after your meals—and even 10 minutes can help bring you relief. ✅

04/22/2026

Trendy new diets, such as The Fast Metabolism Diet, will promise you can lose a lot of weight quickly — in this case, 20lbs in 28 days. And they have a lotta “science” to back it up. Eating only certain foods (while eliminating many others) at certain times of day, “tricks” your metabolism into speeding up, so you lose weight. 🤔 It also involves a lot of food weighing and measuring which must be tricky at your cousin’s wedding…

Other diets argue that you must use “food sequencing” when eating — so if you cook a stir fry of shrimp, broccoli, and brown rice you must eat the broccoli first, shrimp second, and rice last. But never all three at once. WHAT is the fun of that? Again, try that at a wedding!

I argue sustainable weight loss may take longer, but you can eat a variety of foods, eat at social events, and not let it consume all your mental energy. 🤪 Let me help.

04/15/2026

Healing your gut is key to fixing food intolerances

04/12/2026

It’s a common concern that eating healthy costs more. But it doesn’t have to! I’m a huge Dr. Mark Hyman fan, and he has created a free e-book filled with nutrient dense recipes you can make under $10 for a family. Naturally, I was curious!

This burrito bowl of chicken thighs, black beans, frozen corn, crushed tomatoes, romaine lettuce, and jarred salsa, served it over brown rice was actually under $10. 💵

I know time is a huge factor as people are busy and working long hours, but if you can meal prep on a weekend and then double the recipe you can tackle a few dinners. Double the grain and cook extra chicken for meals later in the week too. It is so worth it.

Cooking at home is so much healthier — and better for your budget — than takeout.

04/10/2026

Raw vs. cooked vegetables? It is a misconception that raw vegetables are more nutritious than cooked ones. However, “over-boiling” vegetables definitely causes them to lose up to 60% of their vitamins and nutrients, so steaming is the better option. ✅

I love roasting veggies. They are not only delish, but this method preserves the nutrients and makes them easier to digest. Many people suffer from Gl issues when they eat raw vegetables; cruciferous veggies especially, like Brussel sprouts, cauliflower, broccoli, kale, and cabbage are high in sulfur which causes bloating, gassiness, and stomach pain. ❌ Cooking them softens the fibers making them easier to chew and digest.

And roasting vegetables couldn’t be easier: Preheat the oven to 400 degrees. Toss the veggies in EVOO, sea salt, and pepper and cook for 25-30 minutes. Toss them a couple times during cooking. Enjoy! 🥦

04/08/2026

Skyr is similar to Greek yogurt, but because it is strained more it is “thicker” and has higher protein and more of the “good” bacteria (over 10-12 strains) to keep your gut healthy. It’s also lower in sugar and fat and slightly higher in probiotics. Win/win! I love the creamy texture and flavor. 😋

Skyr Yogurt Bowl: 30g Protein
6-8 oz Icelandic Provisions Skyr Plain
1 Tbsp almond butter
1 Tbsp chia seeds
Blueberries 🫐

2 Tbsp Purely Elizabeth Grain free or Nutrail GF granola

04/06/2026

Metabolic syndrome is frequently in the news recently, and I am getting a lot of questions about what it is. It’s actually a combination of a few interconnected risk factors — obesity (specifically abdominal fat), high blood pressure, high triglycerides, high LDL cholesterol levels, and high blood sugar. Any 3 of these symptoms gives you the diagnosis of “metabolic syndrome”. Why do we care? It puts you in a (very) high risk category for cardiovascular disease, stroke and Type 2 diabetes.

And yes, there are many key medications to treat it — statins, blood pressure meds, and GLP-1’s. But it can also be managed — and effectively reversed — through diet and exercise. Weight loss not only helps control obesity, but also lowers blood sugar and blood pressure. Cardio and strength training are also essential lifestyle factors to reverse the damage. Some people may need a combo of meds and nutrition and exercise — and that is okay! But we gotta look at food first. ✅

Address

Harrison, NY
10528

Telephone

+19179211568

Website

http://BodyBalance365.com/

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